WORKOUT
GPAT HIIT Workout
A 6-exercise HIIT circuit using equipment like a hurricane bar, sandbag, and wall ball. 45 sec work / 15 sec rest, repeat 3 cycles. Designed to prepare firefighters for GPAT standards.
WARM-UP
| # | Exercise | Dosage | Progression | Modification |
|---|---|---|---|---|
| 01 | Quad Hip Rotations | x 20 B | — | — |
| 02 | OH PVC Lateral Flexion | 5s x 5 B | — | — |
| 03 | Power Skip | 50ft x 2 | — | — |
| 04 | Standing Cat/Camel | x 20 | — | — |
| 05 | Bear Crawl Iso | 1 min | — | — |
MAIN WORKOUT
| # | Exercise | Dosage | Progression | Modification |
|---|---|---|---|---|
| 01 | 1/2 Kneel Landmine Chop | 45 sec work / 15 sec rest, repeat 3 cycles | Weight, hold split squat | Tall kneeling |
| 02 | Sandbag Lunge Clock | 45 sec work / 15 sec rest, repeat 3 cycles | Depth | No sandbag |
| 03 | Hurricane Suitcase Carry | 45 sec work / 15 sec rest, repeat 3 cycles | Increase weight | No hurricane |
| 04 | Wall Ball | 45 sec work / 15 sec rest, repeat 3 cycles | Increase weight | — |
| 05 | Hurricane Bar Overhead Squat | 45 sec work / 15 sec rest, repeat 3 cycles | Increase weight | No hurricane |
| 06 | Straight Arm Lat Pulldown w/ Iso Hold | 45 sec work / 15 sec rest, repeat 3 cycles | Increase weight | — |
45 sec work / 15 sec rest, repeat 3 cycles
Progression Weight, hold split squat
Modification Tall kneeling
45 sec work / 15 sec rest, repeat 3 cycles
Progression Depth
Modification No sandbag
45 sec work / 15 sec rest, repeat 3 cycles
Progression Increase weight
Modification No hurricane
45 sec work / 15 sec rest, repeat 3 cycles
Progression Increase weight
Modification No hurricane
45 sec work / 15 sec rest, repeat 3 cycles
Progression Increase weight
COOL DOWN
| # | Exercise | Dosage | Progression | Modification |
|---|---|---|---|---|
| 01 | Walk to Cool Down Heart Rate | 5 min | — | — |
| 02 | Legs Up Wall Hold | 1 min | Butt closer to wall | Bend knees |
| 03 | Prone Press Up | 30s x 3 | Lift feet towards head | Prop on elbows |
| 04 | Child's Pose | 30s x 3 | Spread hips wide | Roll a mat under knees |
01 Walk to Cool Down Heart Rate
5 min
Exercise is not without its risks. As with any exercise program, if at any point you begin to feel faint, dizzy, or have physical discomfort, stop immediately and consult a physician.